A1
Notes:Good Morning
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 3 Sets
B1
Notes:Single Leg Press
2 sets of 8-10 reps per side Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 2 Sets
C1
Notes:Front Squat
3 sets of 8-10 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 3 Sets
D1
Notes:Hanging Knee Raise
3 sets of 12-15 reps Partial Rest (2 mins) 1-2 RIR on all sets 1 second pause in Top position on each rep.
- 3 Sets